WOD / Blog
13 May 2026
Warm-up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 10 Dumbbell Push Press (50/35)(35/20) 10 Burpees Over the Dumbbells Stimulus/Focus: The weight should be heavy. Aim to complete the push press unbroken or in two sets. Strive for 8 rounds. […]
12 May 2026
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: 10 RFT (20 Minute Time Cap) 2 Rope Climbs 10 GHD Sit Ups 25 Double Unders Stimulus/Focus: Aim to complete each round in less than 2 minutes. If you are not comfortable with GHDs you can do 20 ab mat sit ups. You can only do […]
11 May 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: For Time (10 Minute Time Cap) 21-15-9 Floor Press (115/75)(75/55) Pull Ups *RX+: (185/115)(135/75) Stimulus/Focus: This workout is a classic push/pull CF WOD. The weight is light […]
09 May 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
08 April 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 5 Rounds (1 Minute Work/1 Minute Rest) 1 Minute: Max Effort Back Squats (90%) 1 Minute: Rest and Change Weight *90%, 80%, 70%, 60%, 50% Stimulus/Focus: These […]
07 May 2026
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 10 Shoulder Press (45/35)(35/15) 20 Overhead Lunges (45/35)(35/15) 400 Meter Run Stimulus/Focus: Try to complete all barbell work unbroken. Push hard on […]